Saturday – 160723

Happy Birthday Coach Nate!

Announcements

  • Camping trip with Coach Nate –  July 30-31
  • The Dog Days Throwdown – Individual CrossFit Competition

WOD

5 min AMRAP of:
1-2-3-4-5-etc
Muscle Up
Squat Snatch (135/95)

rest 3 min,

3 min AMRAP of:
1-2-3-4-5-etc
Muscle Up
Squat Snatch (135/95)

rest 2 min,

1 min AMRAP of:
1-2-3-4-5-etc
Muscle Up
Squat Snatch (135/95)

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Friday – 160722

160722ChristianBDay

Happy Birthday Cristian!

Announcements

  • Camping trip with Coach Nate –  July 30-31
  • The Dog Days Throwdown – Individual CrossFit Competition

SWOD

3 Rounds of:
16 Front Rack Lunge (55’s/35’s-KBs)
16 Kayaker Special (25’s/15’s-DBs)
16 Bench Walk Up

WOD

Pick Your Own Poison

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

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Thursday – 160721

160721Steph

Welcome Coach Steph to the team!  Make sure to introduce yourself to her when see her!

Announcements

  • Camping trip with Coach Nate –  July 30-31
  • The Dog Days Throwdown – Individual CrossFit Competition

SWOD

Bench Press
*Deload Week*
5 @ 40%
5 @ 50%
5 @ 60%

WOD

In teams of 2, partners alternate complete rounds to complete 5 rounds each of (15 min cap):

5 Overhead Squats*
15 KB Swings (70/55)
30 Double Unders
*Choose a weight that is challenging but that can be kept unbroken throughout the workout.

Cash Out

400m Farmer Carry as partners (45’s/35’s)
Note: Switch everytime one partners sets down the weight.

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Wednesday – 160720

160720Judy

Announcements

  • Camping trip with Coach Nate –  July 30-31
  • The Dog Days Throwdown – Individual CrossFit Competition

SWOD

Every 2 min for 12 min:
1 Hang Squat Clean
Note: Increase weight each set. If you fail, drop 10 lbs and finish at that weight.

WOD

Every 7 min for 21 min (3 rounds):
800m Run or 1000m Row
Note: Pick either Run or Row and stick with it for all 3 rounds. Score each round individually and aim to keep all 3 rounds as consistent as possible.

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Tuesday – 160719

160719Rick

Announcements

  • Camping trip with Coach Nate –  July 30-31
  • The Dog Days Throwdown – Individual CrossFit Competition

SWOD

Back Squat
*Deload Week*
5 @ 40%
5 @ 50%
5 @ 60%

WOD

18 EMOM for reps of:
Minute 1 – Box Jump (24″/20″)
Minute 2 – Push Press (95/65)
Minute 3 – Calorie Row
Note: At each station athletes work for 45 sec and rest for 15 sec. Score is the total reps and calories performed throughout the workout.

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Monday – 160718

ChrisDDip

Announcements

  • Camping trip with Coach Nate –  July 30-31
  • The Dog Days Throwdown – Individual CrossFit Competition

SWOD

3 Rounds of:
10 Ring Rows w/ feet on a box
30 sec Handstand Hold

WOD

The Dog Days Throwdown Event 3
2 Rounds for time of (12 min cap):
25 Plate Facing Burpees
50 Double Unders (Rx)/Single Unders (Sc)
25 Plate Facing Burpees
50 Wall Ball Shots (20/14-Rx)/(14/10-Sc)

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